Model No. WEBE09200
Serial No.
USER’S MANUAL
Write the serial number in the
space above for reference.
Serial Number Decal (under seat)
QUESTIONS?
As a manufacturer, we are com-
mitted to providing complete
customer satisfaction. If you
have questions, or if there are
missing parts, we will guarantee
complete satisfaction through
direct assistance from our factory.
TO AVOID UNNECESSARY
DELAYS, PLEASE CALL DIRECT
TO OUR TOLL-FREE CUSTOMER
HOT LINE. The trained techni-
cians on our customer hot line
will provide immediate assis-
tance, free of charge to you.
CUSTOMER HOT LINE:
1-800-999-3756
Mon.–Fri., 6 a.m.–6 p.m. MST
CAUTION
Visit our website at
Read all precautions and instruc-
tions in this manual before
using this equipment. Save this
manual for future reference.
new products, prizes,
fitness tips, and much more!
IMPORTANT PRECAUTIONS
WARNING:
To reduce the risk of serious injury, read the following important precautions
before using the weight bench.
1. Read all instructions in this manual before
using the weight bench. Use the weight
bench only as described in this manual.
6. Keep children under 12 and pets away from
the weight bench at all times.
7. Keep hands and feet away from moving parts.
2. It is the responsibility of the owner to ensure
that all users of the weight bench are ade-
quately informed of all precautions.
8. Always wear athletic shoes for foot protec-
tion while exercising.
3. The weight bench is intended for home use
only. Do not use the weight bench in any
commercial, rental, or institutional setting.
9. The weight bench is designed to support a
maximum of 550 pounds, including the user
and weights. Do not place more than 150
pounds on the leg lever for normal use. Note:
The weight bench does not include a barbell
or weights.
4. Use the weight bench only on a level surface.
Cover the floor beneath the weight bench to
protect the floor.
10. If you feel pain or dizziness at any time while
exercising, stop immediately and begin cool-
ing down.
5. Make sure that all parts are properly tight-
ened each time you use the weight bench.
Replace any worn parts immediately.
WARNING:
Before beginning this or any exercise program, consult your physician. This
is especially important for persons over the age of 35 or persons with pre-existing health problems.
Read all instructions before using. ICON assumes no responsibility for personal injury or property
damage sustained by or through the use of this product.
3
BEFORE YOU BEGIN
Thank you for selecting the versatile WEIDER® PRO
180 weight bench. The WEIDER® PRO 180 is
designed to help you develop every major muscle
group of the body. Whether your goal is a shapely fig-
ure, dramatic increase in muscle size and strength, or
a healthier cardiovascular system, the WEIDER® PRO
Monday through Friday, 6 a.m. until 6 p.m. Mountain
Time (excluding holidays). To help us assist you,
please note the product model number and serial
number before calling. The model number is
WEBE09200. The serial number can be found on a
decal attached to the weight bench (see the front
180 will help you achieve the specific results you want. cover of this manual).
For your benefit, read this manual carefully before
using the WEIDER® PRO 180 weight bench. If you
have additional questions, please call our Customer
Service Department toll-free at 1-800-999-3756,
Before reading further, please review the drawing
below and familiarize yourself with the parts that are
labeled.
Seat
Curl Pad
Backrest
Leg Lever
Bench Frame
Weight Tube
Adjustment Tubes
4
PART IDENTIFICATION CHART
Refer to the drawings below to identify small parts used in assembly. The number in parentheses by each draw-
ing is the key number of the part, from the PART LIST on page 14 of this manual. Note: Some small parts may
have been pre-attached. If a part is not in the parts bag, check to see if it has been pre-attached.
M8 Washer (29)
M10 Washer (30)
M6 Washer (36)
10mm Spacer (38)
M8 x 58mm Bolt (37)
M8 Nylon Locknut (28)
M10 x 58mm Carriage Bolt (34)
M10 Nylon Locknut (27)
M6 x 16mm Screw (32)
M10 x 65mm Bolt (33)
M6 x 38mm Screw (35)
M10 x 68mm Bolt (40)
5
ASSEMBLY
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
Make Things Easier for Yourself
This manual is designed to ensure that the
weight bench can be assembled successfully
by anyone. Most people find that by setting
aside plenty of time, assembly will go smoothly.
The following tools (not included) are required
for assembly:
• Two adjustable wrenches
• One rubber mallet
Before beginning assembly, carefully read the
following information and instructions:
• One standard screwdriver
• Assembly requires two people.
• One Phillips screwdriver
• For help identifying small parts, use the PART
IDENTIFICATION CHART on page 5.
• Lubricant, such as grease or petroleum jelly,
and soapy water.
• Tighten all parts as you assemble them, unless
instructed to do otherwise.
Assembly will be more convenient if you have a
socket set, a set of open-end or closed-end
wrenches, or a set of ratchet wrenches.
• As you assemble the weight bench, make sure all
parts are oriented as shown in the drawings.
1. Before beginning assembly, make sure you
understand the information in the box above.
Important: Some of the parts described in the
assembly steps may be pre-assembled.
1
8
Press a 50mm Square Outer Cap (22) onto each
end of the “U” Base (11).
27
11
27
Attach the Bench Leg (8) to the “U” Base (11) using
two M10 x 58mm Carriage Bolts (34) and two M10
Nylon Locknuts (27).
34
22
2. Attach the Bench Frame (4) to the Bench Leg (8)
using two M10 x 65mm Bolts (33), two M10
2
33
Washers (30), and two M10 Nylon Locknuts (27).
30
27
4
33
8
30
6
3. Press a 51mm x 76mm Outer Cap (21) onto each
end of the Bench Base (12).
3
4
5
27
4
Attach the Bench Base (12) to the Bench Frame (4)
using two M10 x 58mm Carriage Bolts (34) and two
M10 Nylon Locknuts (27).
12
21
34
27
21
4. Press two Weight Adapter Bushings (15) into the
ends of the Weight Adapter (14).
15
8
20
14
15
Press three 45mm Square Inner Caps (20) into the
Leg Lever (9). Press a 1” Round Inner Cap (24) into
the indicated end of the Weight Tube (10). Insert
the Weight Tube into the Leg Lever and press an
Angled Cap (25) onto the other end of the Weight
Tube. Secure the Weight Tube using an M8 x
58mm Bolt (37), two M8 Washers (29), a 10mm
Spacer (38), and an M8 Nylon Locknut (28).
9
40
38
25
37
20
29
28
10
3
24
20
Lubricate an M10 x 68mm Bolt (40). Attach the Leg
Lever (9) to the bracket on the Bench Leg (8) with
the Bolt and an M10 Nylon Locknut (27). Do not
overtighten the Nylon Locknut; the Leg Lever
must pivot freely.
Wide End
5. Press the four 1” Square Inner Caps (18) into the
ends of the Right and Left Backrest Frames (1, 2).
Press the two 1” x 2” Inner Caps (19) into the
adjustment tubes of the Backrest Frames.
18
2
18
36
1
35
36
35
18
Attach the Backrest (3) to the Backrest Frames (1,
2) with four M6 x 38mm Screws (35) and four M6
Washers (36). The Backrest Frames and the
Backrest must be oriented as shown.
36
35
19
36
35
19
18
6. Lubricate the M10 x 178mm Bolt (31). Attach the
Backrest Frames (1, 2) to the Bench Frame (4) with
the Bolt, two M10 Washers (30), and an M10 Nylon
Locknut (27).
6
3
Secure the Backrest (3) in place by inserting the
Backrest Pin (16) through one of the sets of holes
in the Backrest Frames (1, 2) and through the hole
in the Bench Frame (4). Make sure the Backrest
Pin is completely inserted through both
Backrest Frames.
1
31
2
30
30
27
4
16
7
7. With the wide end of the Seat (5) positioned as
shown, attach the Seat to the brackets on the Bench
Frame (4) using four M6 x 16mm Screws (32).
7
8
9
5
Wide End
4
32
8. Tap the six 3/4” Round Inner Caps (23) into the
ends of the three Pad Tubes (13).
17
23
Insert the Pad Tubes (13) into the indicated holes in
the Leg Lever (9) and the Bench Leg (8). Slide two
Foam Pads (17) onto each Pad Tube.
9
17
8
13
23
9. Attach the Curl Pad (7) to the Curl Post (6) with two
M6 x 16mm Screws (32).
7
Slide the Curl Post (6) into the Bench Leg (8). Align
one of the adjustment holes in the Curl Post with
the adjustment hole in the Bench Leg. Tighten the
Adjustment Knob (39) into the holes in the Curl
Post and the Bench Leg. Make sure you fully
tighten the Adjustment Knob.
32
39
6
8
10. Make sure all parts of the weight bench are properly tightened. The use of all remaining parts will be
explained in ADJUSTMENTS, beginning on the following page.
8
ADJUSTMENTS
This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 11 for impor-
tant information about how to get the most benefit from your exercise program. Also, refer to the accompanying
exercise guide to see the correct form for several exercises.
Make sure all parts are properly tightened each time you use the weight bench. Replace any worn parts immedi-
ately. The weight bench can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not use sol-
vents.
ATTACHING WEIGHTS TO THE LEG LEVER
9
To use the Leg Lever (9), slide the desired amount of
weight (not included) onto the Weight Tube (10).
To use Olympic weights, slide the Weight Adapter (14)
onto the Weight Tube (10) and secure it with the Weight
Adapter Pin (26).
10
14
WARNING:
Do not place more than
150 pounds on the Leg Lever (9).
26
Weight
REMOVING THE PAD TUBE
8
For certain exercises, the indicated Pad Tube (13) and
Foam Pads (17) must be removed. To do this, slide one
of the Foam Pads off the Pad Tube, and then pull the
Pad Tube out of the indicated hole in the Bench Leg (8).
17
13
ADJUSTING THE BACKREST
17
The Backrest (3) can be used in a decline position, a
level position, or either of two incline positions. To
adjust the Backrest to the decline position, remove the
Backrest Pin (16) and insert it through the top set of
holes in the Backrest Frames (1, 2) and the Bench
Frame (4).
3
To adjust the Backrest (3) to the level position, insert
the Backrest Pin (16) through the next set of holes in
the Backrest Frames (1, 2) and the Bench Frame (4).
To adjust the Backrest (3) to an incline position, insert
the Backrest Pin (16) through one of the lower two sets
of holes in the Backrest Frames (1, 2) and the Bench
Frame (4).
4
16
1
WARNING:
When adjusting the posi-
2
tion of the Backrest (3), make sure that the
Backrest Pin (16) is fully inserted through both
Backrest Frames (1, 2) and the hole in the Bench
Frame (4).
9
REMOVING THE CURL POST
When the Curl Pad (7) is not in use, it should be stored
away from the weight bench so that it will not interfere
with other exercises. To remove the Curl Pad, loosen
the Adjustment Knob (39) and slide the Curl Pad out of
the Bench Leg (8).
7
39
8
10
EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
PERSONALIZING YOUR EXERCISE PROGRAM
Muscle Building
To increase the size and strength of your muscles,
Determining the exact length of time for each workout,
as well as the number of repetitions or sets completed,
push them close to their maximum capacity. Your mus- is an individual matter. It is important to avoid overdo-
cles will continually adapt and grow as you progres-
sively increase the intensity of your exercise. You can
adjust the intensity level of an individual exercise in
two ways:
• by changing the amount of weight used
• by changing the number of repetitions or sets per-
formed. (A “repetition” is one complete cycle of an
exercise, such as one sit-up. A “set” is a series of
repetitions.)
ing it during the first few months of your exercise pro-
gram. You should progress at your own pace and be
sensitive to your body’s signals. If you experience pain
or dizziness at any time while exercising, stop immedi-
ately and begin cooling down. Find out what is wrong
before continuing. Remember that adequate rest and a
proper diet are important factors in any exercise pro-
gram.
WARMING UP
The proper amount of weight for each exercise
depends upon the individual user. You must gauge
Begin each workout with 5 to 10 minutes of stretching
your limits and select the amount of weight that is right and light exercise to warm up. Warming up prepares
for you. Begin with 3 sets of 8 repetitions for each
exercise you perform. Rest for 3 minutes after each
set. When you can complete 3 sets of 12 repetitions
without difficulty, increase the amount of weight.
your body for more strenuous exercise by increasing
circulation, raising your body temperature and deliver-
ing more oxygen to your muscles.
WORKING OUT
Toning
You can tone your muscles by pushing them to a mod- Each workout should include 6 to 10 different exercis-
erate percentage of their capacity. Select a moderate
amount of weight and increase the number of repeti-
tions in each set. Complete as many sets of 15 to 20
repetitions as possible without discomfort. Rest for 1
minute after each set. Work your muscles by complet-
ing more sets rather than by using high amounts of
weight.
es. Select exercises for every major muscle group,
emphasizing areas that you want to develop most. To
give balance and variety to your workouts, vary the
exercises from session to session.
Schedule your workouts for the time of day when your
energy level is the highest. Each workout should be
followed by at least one day of rest. Once you find the
schedule that is right for you, stick with it.
Weight Loss
To lose weight, use a low amount of weight and
increase the number of repetitions in each set.
Exercise for 20 to 30 minutes, resting for a maximum
of 30 seconds between sets.
EXERCISE FORM
Maintaining proper form is an essential part of an
effective exercise program. This requires moving
through the full range of motion for each exercise, and
Cross Training
Cross training is an efficient way to get a complete and moving only the appropriate parts of the body.
well-balanced fitness program. An example of a bal-
anced program is:
• Plan weight training workouts on Monday,
Wednesday, and Friday.
• Plan 20 to 30 minutes of aerobic exercise, such as
cycling or swimming, on Tuesday and Thursday.
• Rest from both weight training and aerobic exercise
for at least one full day each week to give your body
time to regenerate.
Exercising in an uncontrolled manner will leave you
feeling exhausted. On the exercise guide accompany-
ing this manual you will find photographs showing the
correct form for several exercises, and a list of the
muscles affected. Refer to the muscle chart on page
12 to find the names of the muscles.
The repetitions in each set should be performed
smoothly and without pausing. The exertion stage of
each repetition should last about half as long as the
return stage. Proper breathing is important. Exhale
The combination of weight training and aerobic exer-
cise will reshape and strengthen your body, plus devel- during the exertion stage of each repetition and inhale
op your heart and lungs. during the return stroke. Never hold your breath.
11
Rest for a short period of time after each set. The
ideal resting periods are:
• Rest for three minutes after each set for a muscle
building workout.
slowly as you stretch and do not bounce. Ease into
each stretch gradually and go only as far as you can
without strain. Stretching at the end of each workout
is an effective way to increase flexibility.
• Rest for one minute after each set for a toning work-
out.
STAYING MOTIVATED
• Rest for 30 seconds after each set for a weight loss
workout.
Plan to spend the first couple of weeks familiarizing
yourself with the equipment and learning the proper
form for each exercise.
For motivation, keep a record of each workout. The
chart on page 13 of this manual can be photocopied
and used to schedule and record your workouts. List
the date, the exercises performed, the weight used,
and the numbers of sets and repetitions completed.
Record your weight and key body measurements at
the end of every month. Remember, the key to
achieving the greatest results is to make exercise a
regular and enjoyable part of your everyday life.
COOLING DOWN
End each workout with 5 to 10 minutes of stretching.
Include stretches for both your arms and legs. Move
MUSCLE CHART
N
O
P
A. Sternomastoid (neck)
B. Pectoralis Major (chest)
C. Biceps (front of arm)
D. Obliques (waist)
A
B
E. Brachioradials (forearm)
F. Hip Flexors (upper thigh)
G. Abductor (outer thigh)
H. Quadriceps (front of thigh)
I. Sartorius (front of thigh)
J. Tibialis Anterior (front of calf)
K. Soleus (front of calf)
C
D
E
Q
R
S
F
L
T
L. Rectus Abdominus (stomach)
M. Adductor (inner thigh)
G
M
N. Trapezius (upper back)
O. Rhomboideus (upper back)
P. Deltoid (shoulder)
H
I
U
V
Q. Triceps (back of arm)
J
K
W
R. Latissimus Dorsi (mid back)
S. Spinae Erectors (lower back)
T. Gluteus Medius (hip)
U. Gluteus Maximus (buttocks)
V. Hamstring (back of leg)
W. Gastrocnemius (back of calf)
12
EXERCISE
WEIGHT
WEIGHT
WEIGHT
SETS
SETS
SETS
REPS
REPS
REPS
MONDAY
Date:
/
/
AEROBIC EXERCISE
EXERCISE
TUESDAY
Date:
/
/
WEDNESDAY
Date:
/
/
AEROBIC EXERCISE
EXERCISE
THURSDAY
Date:
/
/
FRIDAY
Date:
/
/
Make photocopies of this page for scheduling and recording your workouts.
13
PART LIST—Model No. WEBE09200
R0801A
Key No. Qty.
Description
Key No. Qty.
Description
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
1
1
1
1
1
1
1
1
1
1
1
1
3
1
2
1
6
4
2
3
2
Right Backrest Frame
Left Backrest Frame
Backrest
Bench Frame
Seat
Curl Post
Curl Pad
Bench Leg
Leg Lever
Weight Tube
“U” Base
Bench Base
Pad Tube
Weight Adapter
Weight Adapter Bushing
Backrest Pin
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
#
2
6
1
1
1
8
1
2
4
1
6
2
4
4
4
1
1
1
1
1
1
50mm Square Outer Cap
3/4” Round Inner Cap
1” Round Inner Cap
Angled Cap
Weight Adapter Pin
M10 Nylon Locknut
M8 Nylon Locknut
M8 Washer
M10 Washer
M10 x 178mm Bolt
M6 x 16mm Screw
M10 x 65mm Bolt
M10 x 58mm Carriage Bolt
M6 x 38mm Screw
M6 Washer
M8 x 58mm Bolt
10mm Spacer
Adjustment Knob
M10 x 68mm Bolt
User’s Manual
Foam Pad
1” Square Inner Cap
1” x 2” Inner Cap
45mm Square Inner Cap
51mm x 76mm Outer Cap
#
Exercise Guide
Note: “#” indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover
of the user’s manual for information about ordering replacement parts.
14
EXPLODED DRAWING—Model No. WEBE09200
R0801A
3
18
18
36
35
7
1
36
35
18
2
36
18
35
6
36
35
19
5
32
31
27
14
30
4
33
15
39
27
16
27
20
32
12
21
30
21
9
33
40
27
27
20
8
29
34
25
29
28
23
37
38
26
17
10
24
13
20
22
23
17
23
11
13
17
34
22
23
17
15
ORDERING REPLACEMENT PARTS
To order replacement parts, call our Customer Service Department toll-free at 1-800-999-3756, Monday through
Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). To help us assist you, please be prepared to give
the following information when calling:
• The MODEL NUMBER of the product (WEBE09200)
• The NAME of the product (WEIDER® PRO 180 weight bench)
• The SERIAL NUMBER of the product (see the front cover of this manual)
• The KEY NUMBER and DESCRIPTION of the desired part(s) (see the PART LIST and the EXPLODED
DRAWING on pages 14 and 15 of this manual).
LIMITED WARRANTY
ICON Health & Fitness, Inc. (ICON), warrants this product to be free from defects in workmanship and mate-
rial, under normal use and service conditions, for a period of ninety (90) days from the date of purchase. This
warranty extends only to the original purchaser. ICON's obligation under this warranty is limited to replacing
or repairing, at ICON's option, the product at one of its authorized service centers. All products for which war-
ranty claim is made must be received by ICON at one of its authorized service centers with all freight and other
transportation charges prepaid, accompanied by sufficient proof of purchase. All returns must be pre-autho-
rized by ICON. This warranty does not extend to any product or damage to a product caused by or attribut-
able to freight damage, abuse, misuse, improper or abnormal usage or repairs not provided by an ICON
authorized service center, products used for commercial or rental purposes, or products used as store display
models. No other warranty beyond that specifically set forth above is authorized by ICON.
ICON is not responsible or liable for indirect, special or consequential damages arising out of or in connection
with the use or performance of the product or damages with respect to any economic loss, loss of property,
loss of revenues or profits, loss of enjoyment or use, costs of removal, installation or other consequential dam-
ages of whatsoever nature. Some states do not allow the exclusion or limitation of incidental or consequen-
tial damages. Accordingly, the above limitation may not apply to you.
The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of mer-
chantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein.
Some states do not allow limitations on how long an implied warranty lasts. Accordingly, the above limitation
may not apply to you.
This warranty gives you specific legal rights. You may also have other rights which vary from state to state.
ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813
Part No. 177941 R0801A
Printed in China © 2001 ICON Health & Fitness, Inc.
|